How long does it take to lose the physical form

Each of us has ever missed a workout. There is nothing wrong. With intense stress increases the level of stress, so a good training program always involves a few days of rest. The only problem is that three days imperceptibly flow into six, and then in all 10 days of prevarication from training. At such times there is a reasonable question: how long it takes to lose the acquired physical form?

The physical form is lost in several ways: muscle strength and endurance of the heart. speed of the process depends on the duration of the holiday and our level of physical fitness.

If you are a regular

It is much easier to regain its original shape after a long break, if you regularly take 4-6 times a week for a long time. For example, if you train several times a week throughout the year (you can be classified as athletes), your muscle memory will allow you to regain your shape quicker.

Loss of muscle strength

Much still depends on what caused the break. If a person is virtually no movement (ill), the muscle strength begins to be lost within 2-3 weeks break. If a person leads an active lifestyle and exposes himself to a light load (even at the level of everyday situations), it will take 3-5 weeks before it significantly loses in force.

For the doubters will say these things scientifically proven. Journal of Medicine & Science in Sports & Exercise published the results of several studies, where the object of study were athletes, rowers and weightlifters.

It is interesting, but the three main groups of athletes muscle fibers have not changed even after a month's break in training. But at the same time, the specialized muscle needed for a particular sport, began to lose their shape after two weeks of inactivity.

For example, athletes for break time lost a significant amount of slow twitch muscle fibers. A weightlifters lost some hard-won fast-twitch muscle fibers.

To sum up, it turns out that our body tries to maintain overall muscle strength as long as he can. But the special skills required for specific exercises, disappear much faster. We can say that the human body tends to universality.

loss of stamina

Unfortunately, we lose the stamina is noticeably faster than muscle strength. During one research it was found that the result chetyrohnedelnogo refraining from training becomes a 20 percent reduction in the amount of oxygen that the athlete can grasp in unit time (VO2 mah).

There are other studies with similar results. For example, was foundThat after 12 days of rest VO2 max falls to 7%, and the concentration in blood of enzymes that are responsible for the endurance level is reduced by 50%.

It is worth noting that, although stamina is lost much faster than muscular power, but it is easier to recover.

If you have just started to train

If you are new to exercise, try to avoid long stays. Do not have a habit of training, so your brain will look for any excuse to miss a class. Once you go at it on occasion, and it will be difficult to bring yourself back on track.

Loss of muscle strength

Interesting, but beginners are much easier to maintain physical strength after longer breaks than those who are engaged in a long time.

Gay groupWho previously did nothing, we were asked to do a three-week break in the middle of the 15-week training program. When these guys have completed the program (after the break), they had about the same level of muscle strength, and that those who did not break. In another study It was foundThat passed the four-month training program and six months rest after it managed to keep 50% of the acquired muscle strength.

Newcomers quickly lose concentric strength (when the muscles contract against the resistance, - lifting barbells) and slower eccentric strength (resistance occurs when an external force - a force holding the rod biceps).

during the monitoring the 13 guysWho just started training, it was found that three months after the completion of a three-month training program, they have kept the eccentric force, but is almost completely lost the dynamic (Concentric).

loss of stamina

The cardiovascular system is more sensitive to a prolonged interruption in training. One of the best studies on this topic revealedThat the level of VO2 max, made during the two months of hard training, has been completely lost after just four weeks break.

other factors

In addition to the fitness level that determines how fast you type the former physical form, there are other factors that also play a role.

Firstly, one can not discount a person's age. If you take people 20-30 years and 65-72 years, the senior group will lose muscle strength two times faster.

Secondly, the matter the reason the person is resting. Here are the results of one interesting study. The volunteers were not involved in sports, injected hormones that cause stress in the human condition from injuries and illness. Over the next 28 days these people have lost 28% of the overall muscle strength. And it is much more than the average level.